Adelphos Athletics – CrossFit
Warm-up
Warm Up 2 (No Measure)
40 AIRDYNE REVS
40 SINGLE UNDERS
20 BANDED HIGH PULLS
20 PVC ROLL OVERS
20 PAUSE SQUATS -2 SECS
20 HOLLOW ROCKS
**2 ROUNDS**
Weightlifting
Shoulder Press
5 Shoulder Presses @40%
5 Shoulder Presses @50%
5 Shoulder Presses @60%
Between sets
10 Bemt over BB Rows (lighter)
Metcon
Metcon (Time)
5 Rounds
6 Cal Bike
10 Push Press (75,55)
10 Hollow Rocks